Total Body Workout!

Below is a total BODY workout:

As always warm up is crucial. Get the blood flowing in your body to your working muscles:

20 Jumping Jacks

20  High knee’s

20 kick your butt

20 Jump rope( if do not have then imitate the movement)

20 jumps side to side!

Rest 30 sec and Repeat 1 more time!

STRETCH! 2-3 Minutes arm circles, toe touches, leg swings, etc!

WORKOUT:

Dumbbell side lunge: Standing with feet shoulder-width apart and a pair of dumbbells at your side, take a BIG STEP to the side with your left foot, pushing your hips back and lowering your body into a deep lunge position. As you come down, move the dumbbells straight down to the floor so that your chest comes over your left knee. Return to starting position and repeat for reps on both sides. 20 TOTAL

Bent over dumbbell Fly’s:  Stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so the torso is at parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position. 20 Total

Dumbbell front squat: Take some pressure off that back. Start this one with feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. Next, hinge back, keeping the back straight like you’re sitting on an imaginary bench. Lower the body until your thighs are at least parallel to the floor (or deeper, without losing a tight back). Complete the move by driving through the hips as you come back up to standing position. 20 Total

Dumbbell upright row: Stand with feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders. 20 Total

Dumbbell Bulgarian split squat:  Hold a dumbbell in each hand. Prop your left foot onto a bench and plant your right foot on the floor into a wide split stance. Lunge straight down, keeping your front leg linear and your spine rigid. Come down until your knee hovers above the floor, and then push back up to starting position and repeat for reps on both sides. 20 Total

Dumbbell skull crushers: The exercise says it all, so be sure to follow closely: Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up  (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position. 20 Total

Dumbbell Russian twist: Sit on a gym mat with a dumbbell in each hand. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps. 20 Total

Leg Lowers: Lay straight on back with legs extended up straight into the air. Keeping core engaged and belly button tucked int the spine, lower your legs down without touching the floor. bring them back up and repeat. 20 Total

Mountain Climbers: 20 Total

Plank: 1 Min

Now if you are a beginner go through this once! For more advanced- go through these exercises back to back for a complete round with no rest. After doing them all, rest 2 min and repeat for another 1-2 times.

Cool down and stretch! Remember to always always HYDRATE AND refuel your body post workout right after. For ideas and help with this e mail me at ablifestyle3@gmail.com!

Its Mind over Matter

So I have been posting a lot of body workouts that you can take and use to tighten those muscle fibers. But some people struggle with even putting on their nike’s tying them and getting out the door. I practice, I preach on having a balanced mind, body and spirit lifestyle. One of the most important things first is your mind- if your mind isn’t right- then how are you going to function or focus on a workout? How are you going to crush goals if you can’t self motivate and dedicate yourself to them?

There is no magic pill, no secret technique or approach that can solve this problem for you. It will take time, hard work and persistence to get yourself where you want to be. But there are several things you can do (and think) that can make all that hard work a little easier and greatly improve your chances of success.

No doubt about it, sticking to a weight loss or exercise program day after day can be tough. And without the proper support and motivation, any inroads made in terms of losing weight or adopting a fitness routine  could be for naught. Weight loss is really a mind game. When you think about it you can always feed the hunger center of your brain the correct, healthy foods, and it will feel “full.” It’s the emotional side of you that your brain must overcome. And that’s not easy. I even have days where it’s tough.

As you implement your lifestyle change, you have a chance to begin to make better, healthier choices in your life selections. Take it slowly and consider following the lead set by the “successful lifestyles.”

Smile and laugh out loud several times a day. It keeps you grounded, and helps you cope with situations that would otherwise make you crazy. Read a funny story, watch a sitcom, or tell jokes to bring out those happy feelings.

Meditate, pray, or otherwise find solace for at least 10-20 minutes each day. Contemplation is good for your soul, helps you cope with the demands of daily life. I started doing this every day. Take the time to really visualize what it is you want and how you want your day to go.

Have a positive attitude. Do your best to look at life as if “the glass is half full.” You must believe in yourself, have good support systems, and think positively (“I think I can, I think I can…”) to succeed.

If you give it some thought, I bet you’ll agree that losing weight is not really your goal. Sure you want to lose weight and it’s important to you. But why? Is it because some number on a scale is really that important and meaningful in and of itself? Probably not. If you’re like most people, you probably want to lose weight because in your mind that will make it easier for you to live the kind of life you want to live. Keep that vision in mind every time you you take a step towards your goal.

These are good steps to and questions to ask yourself:

  1. What do I want my life to look like in (1, 5 or 10) years? Explain what you want to be doing, the roles you want to take on, how you want to see yourself, etc.
  2. What would my ideal days look like? Explain why you’d look forward to getting up in the morning, the first thing you’d do every day, who you’d spend time with, the good experiences you want to have each day, how you’d face challenges in your daily life, etc.
  3. What personal values (love, human connection, security, independence, comfort, interest, excitement, contribution to society, family, career success etc.) do I want my daily life to express and reflect? Include how you’d rank these values if you had to choose between them at any given moment.

These are just tools you can use to get your mind right and get yourself thinking. Write yourself a vision statement to get yourself from where you are to whee you want to be.  DO not get down on yourself!!  Focus on what you can CHANGE in your life as “fit.” It’s also a good idea to include pictures  that will remind you of your goals and vision on tough days. Use your Vision Statement regularly to remind yourself why you are committed to your goals. You against YOURSELF!!

Stay up, Stay Positive

A milkshake for under 200 calories?

taste like a milkshake for under 200 calories.

*2 SCOOPS protein-

* 8 0z water

* Ice

* Cinnamon

* 1 tsp Cookie Butter… yummmm be careful with this one

And that’s it! Simple and so nutritious

Directions: IMPORTANT:

PUT IN WATER- FILL ICE TO WATER LINE. Must do this so the thickness of consistency is perfect. Throw in the rest of the ingredients and blend until smooth!! I topped mine with a little fat free whipped cream! Holla! party in my mouth!

 

Questions on any of those ingredients e mail me: ablifestyle3@gmail.com

 

 

Core Workout

Ab and core workout. Can’t stress enough why it’s important to work your whole core. It’s the foundation to your body. Having a strong core plays an important part in all our lives. What is the core? It is a group of muscles that make up our mid-section, which consist of the abdominals, oblique’s and lower back. The core is responsible for stabilizing everything we do and for our posture.

By keeping a strong core, it can help us stand up straighter, eliminate lower back pain, have good muscle tone, have improvement in physical performance,  and help prevent injuries and support our body to function at a higher energy level. People with a weak core have that hunched over look on their back from being sedentary and sitting hunched over at a desk all day. This contributes to bad posture- which leads to back pain and damage to the spine.

Building a strong core does not happen overnight but with consistency and time you will develop a good strong foundation. If you have a strong core it will allow your body to retain that lean healthy look even as we age

See all those muscles! That’s why abs are made in the kitchen. Everyone has a 6 pack- just some and most are hidden by a layer of fat! Today work your core and ab muscles to strengthen them- but eat your way to a healthy, tight, lean body! Recipe for a yummy shake HERE.

CORE AND AB WORKOUT: I do a lot of reps. Adjust to your level. Some can start at 20. Each time increase 🙂

WARM UP:

Jump Rope for 50

High knees-50

Kick your BoOtY 50

Ski Jumps 50 (jumping side to side like you are skiing down slopes)

TWICE THROUGH

Do each circuit 2 times though. Circuit one go non stop. Rest 1 min Repeat. Same thing for Circuit 2

CIRCUIT 1:

Mountain Climbers– 60

*Dumbbell Russian Twist– 60 ( I use 25 pounds) Use a weight that fits you. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.

*Plank Knee to Elbow– 60

* Dumbbell windmills– 20 Holding a dumbbells out in front of you, bring them down to your right side only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.

CIRCUIT 2:

* Up and Down planks-40 Be in Plank position and push up on one arm and back down with the other. Repeating

* Dumbbell Wood chop– 20 each side. Stand with feet shoulder-width apart and a dumbbell out in front of you. Squat down,  rotating right to bring the dumbbell down to your right foot. Bring the dumbbell back up, keeping you arms out in front of you. Rotate into left lunge with your arms going overhead to the left side. Repeat for reps. 

*Overhead Dumbbell Side bend – 20 ( 10 each side) 

  1. Hold a pair of dumbbells over your head, in line with your shoulders, with your arms straight.
  2. Without twisting your upper body, slowly bend directly to your left side as far as you can. Pause, return to an upright position, then bend to your right side. Alternate back and forth with each repetition.

* Leg Lowers. Lay on back- legs up and maintain a strong core. Lower legs to where it feels comfortable ( I go right above ground without touching). Some people only go 45 degrees. Lower for 40.

I will finish with a quick cardio sesh: 20 burpees, 20 jump ropes, 20 side to side hops, 20 high knees. Repeat 3 times!

ARMS AND SHOULDER SCULPTING WORKOUT!

Sculpting arms and shoulders is sexy! Below is a workout to utilize some dumbbells and work that upper body! I am stepping out of my bubble of what I usually do- and that usually is body weight exercises and HIIT (High Intensity Interval Training.) I want to change it up and see how my body responds. Monday was an intense leg workout that really got my heart pumping, so Tuesday will consist of  upper body with weights- sculpting those arms baby!

I am doing 3 sets of 15 reps with 15-20 Pounds- depending on the exercise. Pick a weight that fits your fitness level.

WARM UP- arm circles, arm cross overs, jog 5 minutes, STRETCH STRETCH STRETCH

Bent over dumbbell flys Stand with feet shoulder-width apart and knees slightly bent.  Bend forward at the hips so the torso is at parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position. 

Dumbbell upright row: These will lead you back to shore. Stand with feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders.

Dumbbell shoulder-to-shoulder press: Ready for this tricky move? Hold a dumbbell flat in your right hand, resting it on the top of your shoulder. Next, grasp the top of the dumbbell with your left hand and press it straight up overhead, bringing it down to your left shoulder. Repeat back and forth for reps with quick motions.

Prone rear delt raise: Delta, delta, we can help ya! Lie face down on an incline bench supporting your weight on your toes. Stick a pair of  dumbbells straight out in front of you with palms facing in. Raise the dumbbells out the side and back, bending your arms slightly as they come up.

 Incline lateral raise: Sit side-saddled on an incline bench with your left side resting on the bench. With a dumbbell in your right hand down at your right side, raise it straight up overhead above shoulder height. Return to starting position and repeat for reps on both sides (cake).

Dumbbell spider curls: Lie face down on an incline bench supporting your weight on your toes. Hold a pair of dumbbells straight out in front of you with palms facing out. Curl the weight up to full contraction without rocking back and forth. (Isolation, baby!) Return the weight to starting position. Want to change it up a bit?  Alternate left and right for single-arm spider curls. 

 Good old Push ups!: Straight head neck position, keep shoulders back and stable, core tight, fulkl range of motion.

 

 Dumbbell skull crushers:  Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up  (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position.triceps-extensions-lying

I’m going to finish off with plank until failure. I am working on beating my best time: 5 minutes and 33 sec!!!  Get after it and sculpt sculpt sculpt! YOU KNOW THIS WILL BE KILLER AFTER WORKING THOSE ARMS AND SHOULDERS AS WELL!!

REFUEL!!! IN PREVIOUS POST I EXPLAIN WHAT TO PUT IN YOUR BODY. FOR DETAILS EMAILS ME: ablifestyle3@gmail.com

Motivational Fitness Workout Quotes

Weight loss mistakes to avoid!

Many dieters tend to make similar mistakes when trying to lose weight. But being aware of these mistakes—and making small physical and mental changes—will help you lose the weight and keep it off for good. You will then find in that process the transition of a lifestyle change rather than a dreadful “diet.” Here’s how:

Slower is Better
The first mistake dieters make is having unrealistic weight loss expectations. A lifestyle I live is set up for me to maintain my weight and stay healthy. A lifestyle change I could help set up for others is safely losing between half a pound and two pounds per week. Studies show that individuals who rapidly lose weight are more likely to gain it back. So if you’ve lost a few pounds this month—excellent! Don’t discount that because you see someone on T.V. losing 15 pounds in two weeks.

Everyone is Different

While some people lose a lot of weight in the first few weeks, others might not lose any weight for a few weeks. Although this can be frustrating when you’re doing everything right, it’s not a reason to give up. Sometimes it just takes a little while longer to see the results of your hard work reflected on the scale. Remember eating right and exercising regularly have positive impacts on your health in many other ways, such as more energy, less stress, better sleep, and reduced risk of many diseases. You’ll receive those benefits, regardless of the number on the scale.

Weight Loss is Rarely  Constant from Week to Week
Many people lose a lot in the first few weeks, and then their weight loss slows down considerably. It’s totally normal to have weeks when you lose more than expected, and weeks when your weight remains the same despite your consistent efforts. Our bodies are very complicated and don’t always cooperate with the estimates of how much we should expect to lose. People rarely lose a consistent amount of weight each week. Measuring your weight loss on a monthly basis can be a more accurate gauge of how well you are doing. But always ALWAYS stay on track, even if you derail a little.

Eating Less Isn’t Always Better
A lot of people assume that the less you eat, the faster you will lose. One of the biggest mistakes dieters make is not eating enough. Your calorie range is based on your current weight, goal weight, how aggressive your goal is (whether you want to lose weight quickly or slowly) and how much exercise you are doing. Your recommended calorie range might seem like a lot of food—especially if you are accustomed to fad, restrictive diets.  I have a great program I can help anyone get to their goals-MAINTAIN, LOSE , OR EVEN GAIN MUSCLE WEIGHT. 

But if your body is not getting enough nutrients and calories (especially if you eat less than your recommended CALORIE range), your metabolism will slow down. This is called “starvation mode” because your body thinks it is experiencing a famine, so it starts holding onto every calorie you give it, making weight loss much slower or impossible, and weight gain more likely. That’s why it’s so important to eat within your calorie range. If you aren’t, you could be doing more harm than gooD. What’s great about the program I could help set your goals is by providing your body the lack of nutrients, vitamins and minerals a lot of people miss out on through food. It’s easy, manageable, and only ranges out to $5-$6 a day to get YOURSELF HEALTHY. Now that’s a good investment. WHO SAYS BEING HEALTHY WOULD BE COST EFFECTIVE? YES THERE ARE WAYS AROUND IT.

It’s never ever to late to jump on the band wagon to a healthy  lifestyle. Set goals and start a manageable plan to get you on your road to success.  

Make the BEST yoU!!!

Good day my peoples!

Today is an informative day. Why do we care so much about reading up on health articles, healthy recipes, tips, and the new workout trend? Well because today obesity and people gaining weight has become an EPIDEMIC!! Obesity has been on the rise since about 1980 and is now at epidemic proportions. How and why did obesity start; we didn’t suddenly become a country of overly hungry people eating everything in sight. You don’t have much time and you are hungry. So you go and get a fast food meal, day after day. Obesity can start just like that. The same for the pre-packaged processed foods. And those fats and calories add up quickly. This is people acting on hunger and busy lifestyles with the wrong foods.

With people’s hectic schedules it led to quick fixes-aka fast food- or easy grab to go food processed crap in the grocery stores.  People really don’t take time these days to sit down and enjoy what they are putting in their body. And if you think about it, YOU ARE WHAT YOU EAT. Literally in every aspect. We don’t become healthy by becoming thin; you become thin by becoming healthy.  We have more glowing skin, silky hair, healthy organs, more energy, and feel more pure ALL FROM EATING GOOD AND CLEAN!  And not to mention, with being healthy you will naturally be thin and fit.

Now don’t get me wrong. I believe in indulgences and eating all the delicious stuff out there. But I’m only talking about doing this 10-15% of the time. The other 85-90%% should be eating clean to look LEAN! I didn’t always have this mindset. Growing up I ate anything in site when hungry. I have by no means ever been overweight ( prob because I have always played sports and been active) but I definitely was not as fit and energized as I am today.  For example I would go to dinner at Red Robin with friends after a soccer game and basically scarf down a basket of fries even before my meal was served. Then I would have my honey mustard grilled chicken burger with more fries to be exact! 

Woop there it is. Looks divine but honestly my lifestyle and eating habits have changed.. I GENUINELY enjoy healthy foods and healthy eating? Why? Because I like they way it makes me feel, I have more energy, and I genuinely like the way it TASTES!  Food is fuel for our bodies, and if we put unhealthy food into our system then we can expect to feel badly. Healthy eating makes you feel better. If you eat healthy food, then you will generally feel better throughout the day.

We Live this life ONCE- SO WHY NOT LIVE IT TO THE BEST! What you eat can also be a huge support as you go through different stages in your life. Your food choices can help reduce PMS, boost fertility, combat stress, make pregnancy easier, and ease the symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life. So please stop and take time for yourself on what you are doing in your life to live it healthy and to the best. Yes that photo above looks good, but I def would choose a different item on the menu. Here are some photos of what makes me drool:

    See how colorful and delcious these looooook!!!!!!!! yuuuum

 

WHAT ARE YOU GOING TO PUT IN YOUR BODY TODAY TO MAKE THE BEST YOU?

 

check my recipe page for good nutritious and delicious fooooods

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